Centr trainer Luke Zocch squats down looking thoughtful as he starts his sports watch.
Centr x Lifespan.io

3 fallbacks for when you’re too busy to train regularly

Centr x Lifespan.io

Centr has partnered with Lifespan.io, a nonprofit leader in longevity science journalism and advocacy, to bring you the latest research on aging and rejuvenation. Learn more about our partnership below.

At Centr, we spend a lot of time working to save time for our members. Because if there’s one thing we know, it’s that none of us have enough freakin’ time these days.

So when you say “I’m too busy to work out every day”, we hear you. And we’re here to help.

There’s more to a healthy, balanced lifestyle than going hell for leather in the gym on every day of the week that ends in “day”.

Here are 3 things you can do to maximize your health when you’re just too damn busy.

1. Aim for 2 maximum-intensity workouts per week

A new study suggests that weekend warriors – you know those people you see out in their Sunday-best bike shorts, getting in their one or two days of exercise for the week – achieve similar cardiovascular benefits to people who exercise more frequently.

The study compared three groups of people: those who got at least half of their 150 minutes of vigorous exercise within 1–2 days, those who spread 150 minutes of exercise throughout the week, and an inactive group. Both of the active groups saw similar health benefits.

These results offer a reminder that all movement is good movement. When you do have time to focus on training, pull on those bike shorts and give it everything you’ve got.

And in those crazy weeks when you don’t have one, anything – like going for a walk or doing a stretching session – is better than nothing. Even a single workout can make a difference.

2. Focus on food

If you’re too busy to exercise, try focusing your efforts on nutrition instead. The food you eat can make a big difference to your brain health, weight maintenance, energy levels, the strength of your bones and a whole lot more besides.

This could be as simple as committing to home cooked meals for the week. We can hear you already: “But I’m too busy to cook, too!”

That’s why we created the ultimate 20-minute dinner collection.

A compilation shot of 4 Centr meals for meal planning and batching.

Too busy to cook daily? Set aside an hour on a Sunday to meal prep and batch cook for the entire week.

3. Sleep it off

“Who has time for sleep?” we hear you cry. You do. And if you don’t, it’s pretty important that you make time. Sleep is the thread that ties all the healthy choices you make together.

If you’re not getting enough good quality sleep, your body won’t lock in the gains from the exercise you do find time for. And because your hormones are out of whack, you’re more likely to overeat.

So if you can’t train, help your body make the most of the good things you do have time for by training yourself to be a better sleeper. First, figure out what’s keeping you awake, then discover the power of sleep visualizations to help you drift off.

Disclaimer: This Centr content is adapted with permission from an article written by Lifespan.io. The content herein represents Centr’s interpretation of the original source material.

Centr x Lifespan.io

Centr has partnered with Lifespan.io to bring you the latest in longevity research. Lifespan.io is the leading source of industry news and a nonprofit advocacy foundation whose mission is to accelerate progress toward overcoming age-related diseases. Since 2014, the organization has focused on responsible journalism, high-impact advocacy, and media initiatives that make longevity research and education more accessible to all.

Centr x Lifespan.io

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